If you sleep on your side, your pillow has an important job: filling the gap between your head and the mattress so your neck stays straight. The wrong pillow can leave you waking up stiff, while the right one can make a noticeable difference to how comfortable you feel.
What makes a good side-sleeper pillow
Enough height
Side sleepers generally need a thicker pillow, often described as medium-high or high loft. Broad shoulders usually call for more height.
Steady support
Medium-firm pillows tend to keep their shape through the night, so your head stays at the same height until morning.
A filling that suits you
- Memory foam: contours to your head and neck and holds its shape.
- Shredded foam: lets you adjust the height by adding or removing filling.
- Latex: springy, durable and naturally cool.
- Down or alternatives: soft and light, but often too flat for side sleeping.
A quick alignment check
Lie on your side and ask someone to look at you from behind. Your head should sit in line with your spine, not tilted up or down. If it's tilting, try a taller or lower pillow.
More ways to sleep comfortably
- Place a pillow between your knees to keep your hips aligned.
- Support your top arm with a second pillow.
- Choose breathable cotton bedding.
- Keep your bedroom cool, dark and quiet, and try to go to bed at the same time each night.
When it's time for a new pillow
If your pillow is flat, lumpy or stays folded when you fold it in half, it's no longer giving you the support you need. Most pillows last between one and three years.